June 2016: Programming for the Pregnant Athlete

Warm-Up.
https://www.youtube.com/watch?v=ftfaj2trkPI

Posture and Breath.

This is the beginning of the month, so let’s get intentional. If you are in the beginning of your pregnancy, then I want you to spend some time this week making a BIRTH VISION BOARD. Yes, this is exactly what you think it is- a birth specific vision board. Get magazines, newspapers, stickers, markers, and a cardboard (whatever size you want) and schedule a meeting with yourself. Put anything on this board that makes you come ALIVE. Put a small photo of your pet, your significant other, and your girlfriends. Cut out magazine clippings of words or scenery that really resonate with you. Some women will place this board in a place where they meditate daily and focus on it during labor. This BIRTH VISION BOARD is for you!

Screen Shot 2016-05-28 at 4.58.52 PM

 

The Functional Progression.

If you have been with us before, you know that the functional progression is going to be key during the postpartum period and developing movement patterns again. These functional progressions are the basis to human movement. Read Dr. Erica’s Blog about how babies are born with Diastasis Rectus Abdominis.

Functional Progression Part 1. Perform 3 x 10 reps Each Side.

Functional Progression Part 2. Perform 3 x 10 reps Each Side.

Functional Progression Part 3. Perform 3 x 10 reps Each Side.

If you ever have any core or pelvic floor specific questions, you can always schedule a consult with Dr. Erica Boland, DC. She travels around the United States talking all about this stuff. Yay!

Specific For Today…

3 Rounds:

25 Banded Pull-Aparts

25 Banded FacePulls

25 Tricep Extensions

 

 

Strength.

9 x 3 Bench Press. Warm-up to a weight that is 50-60% of your 1RM. If you do not know this number, then warm-up to a weight that you could 8-10 reps in a row. If you have trained with us before, then you have done this drill before. 3 reps every 45-60 seconds focusing on speed out of the bottom. You may alternate between narrow grip, wide grip, and neutral grip. I would perform 3, 3, and 3 of each. Rest in the seated or standing position.

 

Conditioning.

Today we have a list of tasks to complete. You can set a clock if you want but you definitely do not have to. Pick a weight for dumb bell push presses in which you can complete the set of 21 in 2 to 3 sets. For the alternating med ball slams, I want you to be sure to bring the ball up and over your head. Utilize that full range of motion. Pick a weight between 4lbs and 10lbs. The rep scheme is 21-15-9, which most of us are familiar with, in between each round will either be a sled push or pull. This is your choice. If doing a sled push, then use no weight. If you are a doing a pull, where you are walking with the weight dragging behind you, then pick a weight somewhere between 75lbs and 150lbs.

 

Complete the following:

21 Dumb Bell Push Press

21 Alternating Med Ball Slams

200’ Empty Sled Push (or Lightly Weighted Sled Pull)

15 Dumb Bell Push Press

15 Alternating Med Ball Slams

200’ Empty Sled Push (or Lightly Weighted Sled Pull)

9 Dumb Bell Push Press

9 Alternating Med Ball Slams

200’ Empty Sled Push (or Lightly Weighted Sled Pull)

 

 

Accessory.

3 x 8 Each Side, Dumb Bell Rows.

 

 

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9 comments to " June 2016: Programming for the Pregnant Athlete "
  • Janee

    What can you do in place of the sled if you dont have access to one?

    • Lindsey Mathews

      Hey. For today, you want to choose something that will get your heart rate up for about 20-40s plus a bit of legs. You could do a 10 to 12 cal row or bike. Or, go the russian kettle bell swing route. If you do KB swings, I’d do a light to medium weight for 30 reps. Cool?

  • Whew! It feels good to be back! I took the last 2 weeks of May off because of vacation and hard farm labor. I was afraid it would be tough to come back into it, but it feels great!
    Question: when I’m doing Functional Progression Pt 1, I feel a lot of pressure on my lower abdomen and almost in my Sciatic. And right around my sciatic goes a little numb. I notice it when I lay on my back on the ground lately (but I pretty much sleep on my back all the time in bed with no problems). I’ll be 30 weeks Friday. Any thoughts about this? Does it even make sense?

    • Kelsey. Have you spent any time using a lacrosse ball (or tennis ball) on your booty muscles? I would try that before doing FP-1. Also, play with the position of your pelvis. Tilt forward and backward finding pelvic neutral. If still the case, then I would avoid or do it at a slight incline. Does FP-3 (bird dog) bother you at all?

  • Allison

    Alternative for med ball slams?

    • No med balls or bothers you? If just need a mod, then Russian KB Swings or Step Ups. If more support for your core and mid section, then I would do Functional Progression -2 with standing/elevated push-ups. I would do FP-2 for 5 reps on each side. Does that help?

      • Allison

        Yes that helps. I did KB swings instead and it felt like a perfect sub. We don’t have slam balls at our gym and my husband didn’t want me using the med balls for fear of splitting them.
        That workout was my first one and I loved it!! Bench and sled pushes are my favorite!

  • Janee

    Man i was finally able to work out today. Its been hard this week with the heat and just being so tired. So I am a little over 29 weeks prego now. After 2 naps today I was able to go to the gym. I benched 65lb barbell. And the conditioning I used 18lb kbs and 10lb med ball the rowed 10 cal. I finished in 8:23. Yhen for the rows I used a 26lb kb. It felt so great to be able to get back in the gym :)

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